normal service resumed... feeling a bit off this morning so kept it quite minimal around the drills session at the track, then jogged off to the shops. felt better as i went, see how i am but maybe okay for harder training later today.

dediced i was just being soft earlier, so more long intervals: 2x2000, 4x1200.10k pace as a base but nearly always a little bit quicker. not quite the max speed of last time, i think cos there were no 800s, i'll have to include some next time. progressed by having longer intervals and 400m longer in total (similar rests). felt a bit easier mentally than last time.

easy pre breakfast round trångsund-ågesta. bit tired, not the best night's sleep - not sure if its stockholm ipa that gives me nightmares, or stockholm prices?!

6 PM

S&C 20:00 [1]

Running - easy37:00 [2] shoes: Saucony Kinvara - April 2017

really quite tired this afternoon, should have been napping but work and cycling took over. didnt feel like s much after so just core and easy run round hökarängen, finish at centrum. bit more exciting training planned tomorrow!

Went for a "nice day out" which meant getting the pendeltåg to ösmo in running sörmlandsleden back to lissma. First bit of getting in the mood for tio next year! Great day for it. Actually meant to end up at Haninge via rudan but diverted to the hut at Paradiset cos id run out of water. 35km, not often im running that far, i guess i dont need to but its okay once in a while. nice forest, mostly on small paths.

still dont know how i feel about running a session that's only 10x200 but i need to get out of my comfort zone pace more. aim was for it to be uncomfortable from start to finish, and it was. 75s recoveries. felt it most in upper body actually, lots of strengthgains to be made here. i'd take long intervals over these any day!